TribalCrossFit.com

Ten rounds, each for time of:

100 meter Sprint

Rest 90 seconds

Post times for each round.

Creating Strength so Awesome that hands need not be laid on the bar to lift it.

7 rounds for time of:

7 Power Snatches (95#/65#)

7 Box Jump (30″ / 25.5″)

Post total time and power snatch load

5 rounds for time of:

3 Snatches 95 lbs

15 Overhead Squats 95 lbs

400 m Run

Post total time.

For Time:

400 M Lunges

3 rounds for time of:

8 Front Squats (85-90% of 3 RM)

400 m Run

Post total time.

For time:

21 Handstand push-ups

400 meter Run

21 Weighted pull-ups

15 Handstand push-ups

400 meter Run

15 Weighted Pull-ups

9 Handstand Push-ups

400 meter Run

9 Weighted Pull-ups

Med Ball Cleans. Everyone's favorite until they do Barbell Cleans

Push Jerk 3-3-3-3-3

DeeAnne Catching the Bar with Authority

Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

Post total rounds

Mike Pulling Himself Under the Bar

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.

Lee & Lagman sucking up the AC Post WOD.

For Time:
1 Thruster 95 lbs
10 Pull-ups
2 Thrusters 95 lbs
9 Pull-ups
3 Thrusters 95 lbs
8 Pull-ups
4 Thrusters 95 lbs
7 Pull-ups
5 Thrusters 95 lbs
6 Pull-ups
6 Thrusters 95 lbs
5 Pull-ups
7 Thrusters 95 lbs
4 Pull-ups
8 Thrusters 95 lbs
3 Pull-ups
9 Thrusters 95 lbs
2 Pull-ups
10 Thrusters 95 lbs
1 Pull-up